This exercise aims to develop students' ability to perform elegant sideways bends while correcting muscle activation, involving the cervical vertebra (C7), to achieve graceful peripheral alignment.

Preparation: They kneel against the wall with the fit ball close to their hip, slowly roll sideways over the ball and position the hand on the floor. A mat can be rolled underneath the wrist if required. Ensure students position their feet against the wall. Initially, keep the top foot slightly forward for stability, and gradually align it with the bottom foot over time.

Steps:

1. Instruct students to breathe in through the nose and out through the mouth naturally while coordinating the port de bras.

2. Have students focus on keeping the hips stacked as their oblique muscles engage.

3. Encourage students to maintain correct arm positioning, as they lift their body while ensuring the rib cage doesn't drop to the side. The port be bras should flow and the head coordinate naturally as in the ballet class.

4. Have the students return with control to the floor as the port de bras coordinates with flow.

5. Instruct the students to practice this movement 4 times at least. Repeat on the alternate side.

Focus: Emphasise the importance of opening the sternum while pulling the thoracic downwards.